STRENGTH Push press Weighted pull up 4 x 3 rep WOD ‘Partner Workout’ 50 Hang squat clean (50/35) Run 200 50 Kettle bell swing (24/16) Run 200 50 Shoulder to overhead Run 200 20 minutes, as many rounds as possible *Every break in reps, team does 3 burpees. The challenge will be completing 2 rounds.
STRENGTH Back squat 4 x 5 rep WOD Toe to bar Push up Box jump 10 to 1 rep (14 minute cap) All gymnastic movements in the workout today. Scale where required to keep intensity up. You should be aiming to do the first round unbroken, possibly all of them.
STRENGTH Snatch 5 x 2 rep WOD Row 800 Then 4 rounds of; 12 Pull up 12 Shoulder to overhead (50/35) 14 minute cap
WEDNESDAY 29 MARCH Read More »
Congrats to everyone that did 17.5 yesterday, a great workout to finish the Open off. Lots of improvements in double unders and awesome support from the crew in the evening!! GYMNASTICS Handstand roll outs Ring holds L sit 4 rounds WOD 2 Power clean @80% 8 Burpee bar hop 12 minute EMOM
Alright the last Open workout for 2017! It’s going to be a long one if you struggle with double unders, 350 of them to get through. Just focus on one rep at a time and you’ll get there! Hoping to see a big crew of supporters in tonight for the final workout, get in and
Coady’s team came in to cheer him on even though most of them didn’t even do the workout that day. That’s exactly what the Open is all about 😊 STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ 5 Thruster (50/35) 25 Double under Run 200 6 rounds each (25 minute cap) The final Open
The final Open workout for 2017 gets released at 1pm. Catch the live announcement here STRENGTH Front squat 4 x 3 rep WOD 5 Manmaker (20/15) 10 Toe to bar 15 Box jump 5 rounds (15 minute cap)
Hamish’s 100kg Clean & Jerk PB tonight 💪🏼 [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”] STRENGTH Clean & Jerk 5 x 2 rep WOD 8 Power clean (60/40) 8 Burpee 8 minutes, as many rounds as possible
STRENGTH Weighted push up One arm row 4 x 3 rep WOD 20 Thruster (42.5/30) 80 Double under 15 Thruster (42.5/30) 60 Double under 10 Thruster (42.5/30) 40 Double under 5 Thruster (42.5/30) 20 Double under 15 minute cap Sounds like everyone is expecting thrusters and double unders for 17.5. I think there could be
WEDNESDAY 22 MARCH Read More »
Coach
Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.
Coach
Day Job: CrossFit Coach, Personal Trainer, Tutor at Fit Futures Academy
Fav WOD: Power cleans, overhead squats
Least fav exercise: Thrusters!
What I love about coaching: How technique is key to improving performance, people realizing they can achieve much more than what they thought possible.
FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense
Coach
Day Job: English teacher to former refugees and migrants. Tutor Trainer and programme coordinator.
Fav WOD: Filthy 50
Least fav WOD: Fran
Fav exercise: Burpees
Least fav exercise: GHD
What do you love most about coaching at CFB?: I love the diverse community where everyone is so encouraging. The workouts are varied and challenging and giving scaling options means everyone can successfully do the workout no matter where they are on their fitness journey.
CrossFit Level 1
Coach
Day job: Recruitment Consultant
Fav WOD: Murph
Least fav WOD: Fran
Fav exercise: Hang Power Cleans
Least fav exercise: Wall balls
What do you love most about coaching at CFB?: I enjoy the community feel of the gym and love seeing the members continuing to learn and develop their fitness.
BSc Hons Sports Coaching
CrossFit Level 1 Trainer
Coach
Day job: Sports Therapist, Programme Manager & Tutor
Fav WOD: Cindy
Least fav WOD: Nate
Fav exercise: Clean & Jerk
Least fav exercise: Handstand Push-ups
What do you love most about coaching at CFB?: It’s great fun and I enjoy being a part of the amazing journey our members embark on as they push their physical and mental limits to reach their fitness goals!
CrossFit Level 1 Trainer
COACH
DAY JOB: Early years teacher
FAV WOD: Filthy Fifty
LEAST FAV WOD: Kel-Sue
FAV EXERCISE: Back squats
LEAST FAV EXERCISE: Burpees
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people improve or master something during a class!
CrossFit Level 1 Trainer
COACH
DAY JOB: Self employed in E-commerce
FAV WOD: Grace
LEAST FAV WOD: Murph or anything with lots of running
FAV EXERCISE: Front squats for weight and O/H squats in WODs
LEAST FAV EXERCISE: Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Like minded people who want to get better and want to be coached
COACH
DAY JOB: University of Auckland student
FAV WOD: Grace
LEAST FAV WOD: Fran
FAV EXERCISE: Back Squats
LEAST FAV EXERCISE: Burpees/Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB:
CFB is a family-oriented environment, it is not only a place to learn about CrossFit whilst having fun, but a safe environment to better all aspects of your health. There’s some good banter too lol.
CrossFit Level 1 Trainer, CrossFit Weightlifting course
COACH
DAY JOB: Tattooist
FAV WOD: Filthy Fifty
LEAST FAV WOD: Murph
FAV EXERCISE: Handstand and pull-up practice
LEAST FAV EXERCISE: Overhead squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: The people. Everyone is very friendly and always willing to give and receive advice. It’s an amazing community.
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
COACH
DAY JOB: Compliance
FAV WOD: Long WODs with lots of time
LEAST FAV WOD: Fran
FAV EXERCISE: Double-unders + Handstands
LEAST FAV EXERCISE: Thrusters
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: I love helping and encouraging people to enjoy and make the most of that hour in their day that they’ve put aside for the gym
CrossFit Level 1 Trainer,
CrossFit Weightlifting course
CrossFit Level 2 Trainer,
CrossFit Gymnastics course
COACH
DAY JOB: Finance Business Partner at Southern Cross
FAV WOD: Filthy Fifty
LEAST FAV WOD: Nancy
FAV EXERCISE: Squat Clean and all the gymnastics even though I am not a natural talent.
LEAST FAV EXERCISE: Overhead Squat
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Get people moving and see their progress and have a
positive impact on their lives
CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course
coach
DAY JOB: Solid Strength Equipment + CrossFit Birkenhead
FAV WOD: Handstand practice
LEAST FAV WOD: Any workout with Thrusters or Wall-balls
FAV EXERCISE: Overhead squats
LEAST FAV EXERCISE: Thrusters or wall-balls
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people get excited about improving and the
community that comes with the gym!
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach
Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer
Owner + Head Coach
DAY JOB: Solid Strength Equipment owner/director + CrossFit Birkenhead owner/director
FAV WOD: Filthy Fifty
LEAST FAV WOD: nil
FAV EXERCISE: Double-unders
LEAST FAV EXERCISE: Back squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Inspiring people to improve their health and fitness
CrossFit Level 1 trainer, CrossFit Level 2 trainer, CrossFit Scaling course, CrossFit Gymnastics
course, CrossFit Endurance course, POSE Running trainer, NETFIT certified personal trainer, NETFIT certified Strength
& Conditioning coach
